Selecting the right nutrition goal is key to your success with MyFitCoach. Before choosing "Muscle Gain," "Fat Loss," or "Maintain Weight," it’s important to first clarify your training goal – because your nutritional approach should directly support that objective.
Goal: Build Muscle
To build muscle effectively, your body needs more energy than it burns – in other words, a moderate calorie surplus. This ensures your body has enough resources to build new muscle mass. Additionally, you should consistently track your calorie intake and adjust based on your weight changes over time. Consider whether a moderate surplus to minimize fat gain or a more aggressive surplus for faster muscle growth better fits your goals.
Protein is vital for muscle repair and growth. Aim for a protein intake of 1.6–2.2 g per kilogram of body weight daily. For example, an individual weighing 70 kg would require 112–154 g of protein every day to effectively support muscle synthesis.
Navigate to Nutrition > Goal in the app and set your target to "Muscle Gain / Weight Gain." The app will calculate your recommended calorie intake and macronutrient distribution automatically. Ensure your calorie target remains in the green zone – high enough to support muscle growth, but not excessive.
Divide your remaining calories between carbohydrates and fats. Focus on carbohydrate intake around workout sessions for energy and recovery, while fulfilling the remainder of your calorie needs with healthy fats to support hormonal balance.
How much body fat is acceptable during a bulk?
Two studies offer helpful guidance:
Agostini et al. (2021): A calorie surplus is recommended up to a body fat percentage of about 20–25% to encourage muscle growth without unnecessary fat gain.
Garthe et al. (2011): Strength athletes with 15–20% body fat saw the best results while avoiding excessive fat gain.
📌 Recommendation: Ideally, your body fat should be under 20% when aiming for muscle gain. If you're above this range, a targeted fat loss phase may be more effective before starting a bulk.
Goal: Lose Fat
If your primary goal is fat loss, aim for a slight calorie deficit – meaning you consume slightly fewer calories than you burn. This encourages your body to use stored fat as energy.
Select the goal "Lose Fat" in the app and ensure your deficit stays within the green zone – making it moderate and sustainable.
Avoid extreme diets!
While it may sound tempting to drastically cut calories ("the less, the faster"), this often leads to:
Muscle loss
Stronger hunger and cravings
Fatigue and performance drop
Hormonal imbalances (e.g., slower metabolism)
Key tips during a diet:
High protein intake (at least 1.6–2.2 g/kg body weight) to maintain muscle mass
Regular strength training, ideally progressive
Enough sleep and stress management – lack of sleep can hinder fat loss
Daily activity, e.g., through steps or NEAT
Consistency over perfection – small steps add up over time
💡 Pay special attention to protein intake and consistent strength training to preserve your muscle mass during a cut.
Goal: Maintain Weight
Are you satisfied with your current weight and body composition? Then maintaining your weight while continuing to improve fitness may be the right choice.
In this case, select the goal "Maintain Weight." The app will calculate a calorie intake that matches your daily energy needs. This supports optimal performance in your workouts – without gaining or losing weight.
This option is also perfect for recomposition: losing fat and building muscle simultaneously – especially for beginners or after a training break.
👉 Detailed info on recomposition here: What is Recomposition – and how does it work in the MyFitCoach app?
What if I'm unsure?
The recommendations above are general guidelines. Your optimal nutrition goal depends on many personal factors – such as body fat percentage, training experience, daily routine, metabolism, and overall objectives.
If you're unsure which goal suits you best right now, our team is happy to help: 📩 support@myfitcoach.de